WEEK 2: DAY 7 · SUNDAY 

LOW MACRO (OR REGULAR) DAY + REST/ACTIVE RECOVERY

Happy Sunday!

Did everyone have a good weekend? If you happened to get a little off track - IT'S OKAY! MOVE ON! Go for a long walk today, HYDRATE, and focus on controlling what you can control. Do NOT let a little weekend fun get you completely off track. Just decide today you are going to be the BEST you can be.

I am so proud of the progress you are already making. You have learned so much in the last couple of weeks and I couldn't be more proud of your efforts. 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐡𝐚𝐭 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐦𝐚𝐤𝐢𝐧𝐠 𝐭𝐡𝐞𝐬𝐞 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐡𝐚𝐛𝐢𝐭𝐮𝐚𝐥 𝐰𝐢𝐥𝐥 𝐭𝐚𝐤𝐞 𝐭𝐢𝐦𝐞. 𝐃𝐨 𝐧𝐨𝐭 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐛𝐞𝐢𝐧𝐠 𝐩𝐞𝐫𝐟𝐞𝐜𝐭. 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮'𝐫𝐞 𝐡𝐞𝐚𝐝𝐞𝐝. 𝐁𝐚𝐛𝐲 𝐬𝐭𝐞𝐩𝐬 𝐚𝐝𝐝 𝐮𝐩! 𝐘𝐨𝐮𝐫 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐜𝐡𝐚𝐧𝐠𝐞 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭, 𝐲𝐨𝐮𝐫 𝐡𝐚𝐛𝐢𝐭𝐬 𝐝𝐨 𝐧𝐨𝐭 𝐜𝐡𝐚𝐧𝐠𝐞 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐢𝐞𝐬 𝐰𝐨𝐧'𝐭 𝐜𝐡𝐚𝐧𝐠𝐞 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭. It's a journey and once you accept that and truly live it out, nothing will be able to stop you!

THIS NEXT WEEK - I’d like to see you:​

1. Consistently logging your food in your app

2. Being mindful of eating whole food nutrition

3. Intermittent fasting every single day​

4. Continuing to experiment with the FASTer Way workouts.

5. Let's nail our low carb days tomorrow and Tuesday!​

6. Holding yourself accountable/ finding an accountability buddy and letting ME know how I can help you.

SUNDAY IS REST/RECOVERY DAY:

In the FASTer Way to Fat Loss we prioritize REST! Rest is vital for your success. In fact, if you over-exercise and under-eat for a long period of time, you will damage your metabolism -- crazy right? Many of us were taught to “eat less” and “exercise more” in order to see results … but this strategy is simply not sustainable for significant or long-lasting results.

On most Fridays and Sundays we rest and recover. You may choose to completely rest from workouts, or complete our active recovery class. If you choose not to do the workout of the day, consider taking a walk, visiting the spa, spending more time in prayer and meditation, or even enjoying a nap.

PREPARING FOR LOW CARB DAY TOMORROW

Let's take a second to talk about low carb day tomorrow so y'all can go ahead and prepare! I know many of you experienced the "keto flu" as I like to call it last week. Totally normal! And totally normal if it happens again. I assure you - your body WILL adjust- but it's hard work teaching it how to go from being a sugar burner to a fat burner.​

TIP: try eating your fats and drinking electrolyte water all day today and Mon, Tues. That may help ease some of the side effects on carbs withdrawal!

PLAN AHEAD, PLAN AHEAD, PLAN AHEAD! Take 10 minutes tonight to plan for tomorrow!. Adding some snacks below that I think will really help you.

⁣YOUR BODY will eventually start to crave low carb days! Stick with it - hang tight. It's going to get better and soon - you will CRAVE low carb days because of how good you feel after them. You'll be so glad you did!​​

𝐓𝐎𝐃𝐀𝐘’𝐒 𝐀𝐂𝐓𝐈𝐎𝐍 𝐈𝐓𝐄𝐌𝐒:​

1. Try logging your food ahead of time for Monday, your LOW CARB day!! ​

2. Post your macros

3. Prepare for this week!